These days, milk can mean a lot of things.
However, questions continue to swirl around the beverage, like: Is almond milk healthy?
Can it replace cow’s milk?
And what about those environmental issues we keep hearing about?
Almond milk nutritional value
Almondscan’t literally be milkedat least, not like a cow.
But theycanbe processed with a method that uses water to pull nutrients and flavor from the nuts.
Just note that “milking” almonds removes some of their inherent nutritional value.
“Almond milk also tends to be made from skinless almonds.
Since the skins contain antioxidants, those are lost in processing,” Jones adds.
(Straining out almond pulp tends to remove calcium.)
Many almond milks also containadded vitamin Dto match or exceed the amount in cow’s milk.
It also has 2 grams less per serving thanoat milk.
If protein is a major priority in your diet (as it should be!
), you may want to use almond milk sparingly.
Cow’s milk also offers more of some important micronutrients like potassium and phosphorus.
It may be good for high blood pressure.
It can be good for diabetics.
“Even the sweetened versions tend to have 8 grams of sugar or less per serving.”
It may promote weight loss.
However, since it’s lower in protein than other options, almond milkmay not be as satiating.
It’s ideal for people with certain food allergies.
People with tree nutallergies or intoleranceswill need to steer clear of almond milk, though.
The nutrition facts table above shows a major gap in almond milk’s nutrition profile: its protein content.
A mere 1 gram is all you’ll get from a cup of almond milk.
Almonds and their milk have long been dogged by concerns around unsustainable water usage.
According toone report, it takes 1,611 gallons of water to produce just 1 liter of almond milk.
(However, other reports place the number much lower.)
Almonds are extremely thirsty plants, and turning them into “milk” requires even more water.
Of course, there are environmental concerns with other milks, too.
Almond milk may cause bloating.
Find yourselffeeling bloatedafter a glass of almond milk?
It could be due to added fillers and gums.
“Some people experience bloating and GI upset from these gums,” says Scheinman.
“There’s also some concern that these additives can alter the gut microbiome.”
It’s lower in some micronutrients than cow’s milk.
Almond milk isn’t a one-to-one swap for cow’s milk.
Shopping tips
Snagging the best store-bought almond milk comes down to being a diligent label reader.
But for the most health benefits from everyday use, an unsweetened variety does the trick.
All it takes is almonds and water!
FAQ
Is it good to have almond milk every day?
If you enjoy drinking almond milk every day, you’re in the clear to keep it up.
Is almond milk better for you than regular milk?
Nutritionally speaking, cow’s milk has an edge since it’s higher in protein and certain macronutrients.
What should you avoid when buying almond milk?
Avoid almond milk that contains added sweeteners, emulsifiers, and gums.
These milks tend to be very highly processed and can lead to health issues likeweight gainandheart disease.
For a deeper dive into other kinds of milk,head to this nutritionist power ranking.
